Strength Training: The Missing Component of a Healthy Lifestyle

In the fitness industry, personal trainers see members only training their cardiovascular system. When developing a new healthy lifestyle, strength training cannot be skipped. The American Council on Exercise defines strength training as the process of exercising with progressively heavier resistance to stimulate muscle development.¹ Strength training’s primary purpose is to increase the size and strength of the muscle tissue, the secondary purpose is to increase the strength of the body’s ligaments and tendons. But, the advantages do not stop there. Other major benefits include body composition improvement, increased metabolism levels, and injury and disease prevention.

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•  Body Composition Improvement - On average untrained individuals will lose half a pound of lean mass without strength training. With consistent strength training an individual will increase lean mass and decrease fat mass.

• Increase Metabolism Levels – For up to 72 hours after an intense strength training session, trained individuals see an 8% increase in Resting Metabolic Rate, while untrained individuals see a 9% increase.²

• Injury and Disease Prevention - Stronger muscles protect the joint by being able to absorb more load. Strength training stimulates collagen production making soft tissues like tendons and ligaments stronger. Strength training also increases bone mineral density reducing the risk of osteoporosis and reduces the risk of Type 2 Diabetes and Cardiovascular diseases. 

Strength training has the potential to improve self-confidence and health at the same time. So why do so many people skip it? This question has many answers, some of which will be covered in the weeks to come. Below are the basic forms of strength training.

• Body Weight Movements-Any movements using your own body weight as the main form of resistance. Examples include Body Weight Squat, Lunges, Split Squats, Step-Ups, Pull-Ups, and Push-Ups.

• Resistance Tubing - Similar movements to body weight movements, but with more resistance when the elastic band stretches.  This is less expensive than free weights.

•  Free Weights - Classic strength training using dumbbells and barbells.

• Weight Machines - Most popular form used in fitness facilities. Classic free weight movements are utilized but in a much easier platform to perform.

¹ Bryant, C., & Green, D. (2010). Ace personal trainer manual. (4th ed.).

² Hackley, K., Engels, H., & Gretebeck, R. (2008). Resting energy expenditure and delayed-onset muscle soreness after full-body resistance training with an eccentric concentration. Journal of Strength and Conditioning Research, 22(5). 1602-1609.

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